One Pound of Fat
Some dieters expect their rate of weight loss to be constant. But most people drop weight more quickly when they first begin a reducing program. This initial loss, unfortunately, is half fluid and does not reflect how much actual fat tissue you’ve burned. It’s only later that each pound lost reflects the burning of real fat, roughly equivalent to 3,500 calories.
So don’t be fooled into thinking that your initial rate of weight loss will continue. It’s hard work to burn off 3,500 calories a week!
Jumping Off the Plateau
How can you get off the plateau and lose those last few pounds? According to the successful losers of the National Weight Control Registry, the secret is persistence. Here are nine ways to get back on track:
- Exercise: it builds muscle and revs up your metabolism. This is the single most important step you can take to lose more weight. Look for ways to work more activity into your life instead of trying to fit in unrealistically long workouts.
- Start strength training a few times a week. Muscle tissue is more metabolically active than fat and helps burn more calories.
- Check your portion sizes. Maybe it’s time to get out your measuring cups and scale again. Most dieters routinely underestimate portion sizes.
- Are you journaling your food? Keeping up with your journal is a great motivator and helps you be aware of exactly what and how much you are eating.
- Weigh yourself once a week. Doing it more often can be counterproductive.
- Make sure your weight-loss goals are realistic. It may be time to shift into weight maintenance instead of striving for more weight loss.
- Curb-late night munching, which can sabotage your calorie intake.
- Focus on the health benefits of the weight you have already lost. Put a picture of your old self in a spot where you’ll see it often, to help you stay motivated. Delight in how far you’ve come, and how good you look and feel.
- Shake things up in your diet. Treat yourself to a new cookbook, or a subscription to a healthy cooking magazine, to keep novelty and variety in your meals.